Got a backpack? Want nice toned arms? Let’s get pumping!
PREPARATION
1. Obtain a backpack (preferably an old, torn, battered one)
2. Fill it with appropriate weights
Textbooks, dictionaries, rocks, cabbages all work as fillers. Use anything available to you.
The recommended weight for starters is around three textbooks (15pounds)
3. Wrap the top handle of the backpack with an old shirt/towel.
This will reduce the friction of the hand rubbing against the handle, and thus prevents blisters.
*Basic knowledge of the original exercise is required, as only the setup will be instructed*
1. Biceps Curls
The backpack is in a similar shape to a kettlebell and hence cannot be curled as conveniently as a dumbbell.
Setup instructions:
1. Find an elevated surface to sit on. You want to be able to extend your arm directly downwards, holding the backpack, and still not touch the ground.
2. Open your legs slightly open, and lean forward
3. Plaster the back of your upperarm (where your triceps are) to your thigh)
This is to prevent your other muscles from engaging in the exercise.
4. PUMP AWAY
2. Deltoids Extension
Two lighter weighted backpacks are preferred in this exercise.
Setup instruction:
1. Stand legs open at shoulder width apart
2. Have each arm holding a backpack, keeping them to the sides of your body.
3. Keep your arms straight. Do not bend your elbows throughout the exercise.
4. PUMP AWAY
3. Triceps Extension
If pain is felt in the neck or your lower back, stop immediately.
1. Hold the backpack with both of your hands on the top handle.
2.Stand legs at shoulder width apart
3. Position the backpack behind your head (as show in diagram)
4. PUMP AWAY
